Koyaya, babban abinci ba zai iya yin tsada ba, musamman idan kun shuka su da kanku. Furodusa kuma masanin abinci mai gina jiki Dr. Michael Mosley da masanin ilimin kiwo na TV James Wong sun haɗu don fitowar watan Yuni na Duniyar Lambu don nuna muku irin abincin da za ku iya girma a cikin lambun ku.
Waɗannan kayan lambu na yau da kullun suna ba da fa'idodin kiwon lafiya da yawa kamar abinci mai kyau kamar goji berries, acai da kombucha. Amma ba za ku iya dasa su a cikin lambu ko ma a baranda ba, kuma a lokaci guda ba za ku iya tabbatar da yanayinsu ba. Anan akwai jerin manyan abinci guda 10 waɗanda zaku iya girma cikin sauƙi akan taga sill, baranda ko gida!
Karas
Me yasa Superfood: Wani bincike da aka gudanar a jami'ar Newcastle ya gano cewa sinadarin da ke cikin karas mai suna polyacetylene na iya taimakawa wajen rage girman kwayoyin cutar daji. Yadda ake girma: Ana iya girma a cikin tukunya mai zurfi ko a cikin ƙasa. Yi baƙin ciki na 1 cm kuma shuka tsaba 5 cm baya. Ki yayyafawa saman ƙasa ki zuba ruwa. Kar a manta don cire ciyawa lokaci-lokaci!
Arugula
Me yasa Superfood: Arugula yana da nitrates sau uku fiye da beets.
“Yawancin nitrates suna fitowa ne daga kayan lambu, musamman daga sassan ganye. Arugula babban tushen waɗannan ma'adanai ne, a cewar Gidauniyar Gina Jiki ta Biritaniya. "Akwai shaidar cewa nitrates suna da amfani ga lafiya saboda suna rage hawan jini." Yadda ake girma: Kawai shuka tsaba a cikin ƙasa ko tukunya, yayyafa da ƙasa da ruwa. Arugula yana tsiro mafi kyau a wuri mai ɗan duhu a lokacin bazara da kaka. Ana iya shuka shi kowane mako biyu don girbi.
blackberry
Me yasa Superfood: Berries sun ƙunshi babban matakan anthocyanin (wani mai launin shuɗi, abu mai inganta lafiya da ake samu a cikin blueberries), da kuma yawan bitamin C, masu mahimmanci ga fata, ƙasusuwa, da sel. Yadda ake girma: Saya seedlings don dasa shuki. Shuka zurfin cm 8 kusa da bango ko shinge kusan 45 cm baya. Saka goyan bayan kwance don kada ciyayi su bi ƙasa yayin da suke girma kuma suna samun iska cikin sauƙi. Rijiyar ruwa a lokacin rani.
'ya'yan icce
Me yasa Superfood: 100 grams na gooseberries dauke da game da 200 MG na bitamin C. Don kwatanta: a cikin blueberries - kawai 6 MG.
Yadda ake girma: Gooseberries baya buƙatar sarari da kulawa da yawa, kuma zaku iya girbi guga na girbi daga daji ɗaya! Ya kamata a dasa shi tsakanin Yuni da Agusta, amma ana iya samun girbi na farko kawai a shekara mai zuwa.
A wuri mai haske, yi rami a cikin ƙasa ninki biyu kamar tushen daji. Shuka shi 10 cm zurfi fiye da tukunyar da seedling ke ciki. Shuka shuka ta hanyar haɗa shi da ƙasa, takin da shayarwa.
Cale
Me yasa Superfood: "Koren kabeji mai duhu ya ƙunshi karin bitamin K sau 30, karin bitamin C sau 40, da kuma bitamin A sau 50 fiye da latas na kankara," in ji James Wong. Kale yana da ƙananan adadin kuzari amma yana da wadata a cikin abubuwan gina jiki kamar fiber da folic acid.
Yadda ake girma: Kale shine kabeji mafi sauƙin girma. Yana buƙatar ƙarancin rana da hankali fiye da broccoli da farin kabeji. A watan Afrilu-Mayu, kuna buƙatar shuka tsaba a nesa na 45 cm daga juna kuma ku shayar da ƙasa.
faski
Me yasa Superfood: Faski yana da ƙarancin kalori abun ciki amma yawancin bitamin C, A da K. Yana da kyakkyawan tushen folic acid da baƙin ƙarfe.
Yadda ake girma: Shuka tsaba kai tsaye cikin ƙasa a cikin hasken rana. Yana iya zama ko dai lambu ko tukunyar ƙasa a kan windowsill a cikin ɗakin. Ruwa da kyau da sassauta ƙasa lokaci-lokaci.
tumatir tumatir
Me yasa Superfood: Tumatir shine tushen bitamin C da lycopene. Abinci na iya rage haɗarin cutar kansar prostate da cututtukan zuciya. Bincike ya nuna cewa karami tumatur zai kara yawan sinadarin lycopene a cikinsa.
Yadda ake girma: Shuka tsaba a cikin tukwane a cikin ƙananan ramuka. A rika shayar da su da taki akai-akai. Ana iya shuka tumatir a baranda, taga sill, ko dasa shuki a cikin greenhouse idan akwai.
Beetroot
Me yasa Superfood: Bincike ya nuna cewa ganyen beetroot yana da lafiya fiye da tushensa. Sun ƙunshi baƙin ƙarfe, folic acid, nitrates kuma suna iya rage hawan jini.
Yadda ake girma: Beets suna son ƙasa mai albarka. Kafin dasa iri, inganta ƙasa ta hanyar haɗa shi da takin. Shuka a cikin wuri mai faɗi 10 cm nesa. Idan kawai kuna son shuka ganye, ƙaramin tukunya zai ishi. Don 'ya'yan itatuwa, zai zama dole don shuka a kan shafin ko neman akwati mafi girma.
Brussels sprouts
Me yasa Superfood: Ya ƙunshi glucosinolates, folic acid, fiber da bitamin C sau 2 fiye da orange.
Yadda ake girma: Sayi tsire-tsire kuma dasa su 60 cm dabam a cikin yanki mara iska ko wani yanki na lambun. Zai sami mafi kyawun dandano ta farkon sanyi. Kare daga tsuntsaye tare da raga mai kyau da kuma ciyar da taki.
Watercress
Me yasa Superfood: Wannan salatin yana matsayi na farko a cikin mafi kyawun kayan lambu da 'ya'yan itatuwa masu lafiya. Yana da ƙananan adadin kuzari, yana da yawan bitamin K da alli.
Yadda ake girmada: Shuka tsaba a cikin tukunya ko ƙasa a cikin wuri mai inuwa zuwa zurfin 8 cm. Rijiyar ruwa.